Tuesday, December 20, 2011

Tuesday Night Spin- Happy Holidays!

It's been a while since I've posted a new playlist and while I'm out of town and not teaching tonight, this is the list I put together for last week. In an effort to be somewhat inclusive, there is a Hanukkah song, but for the most part I found some great twists on Christmas classics. Don't worry, there's no Marriah Carey (although she IS looking awesome these days, I must admit). Most Christmas songs are only a couple minutes long, though, so I had to keep some of my usual songs in there for a few different drills. And there is such a thing as too many jingle bells.

If you don't want to work out to any of these songs, at least add them to your party shuffle for your holiday festivities. I mean, "Punk Rawk Christmas" by MXPX? How could you NOT play that for Grandma and Grandpa??

Festivus For the Rest of Us Spin:
1. warm up, flat road, alternate left and right leg - "Deck the Halls" Manheim Steamroller
2. 3 position warm up continued, add a gear, alternate pos. 1, 2, and 3 every 30s. - "Gettin in the Mood (for Christmas)" Brian Setzer Orchestra
3. jumps, 8/4/2 count - "Jump" Flo Rida ft. Nelly Furtado
4. begin 1st climb, medium resistance, sit and climb with standing bursts in pos. 3 - "Siberian Sleigh Ride" Trans-Siberian Orchestra
5. 3 position climb, add a gear in pos. 3 for each chorus and leave it on when you sit until you can't add any more while pedaling smoothly - "Ready to Go" Republica
6. flat recovery - "The Dreidel Song" Sister Hazel
7. alternate 30s. running, 30s. recovery, running at 80-85%, add a gear if needed for control - "Punk Rawk Christmas" MXPX
8. medium resistance, stand and climb in pos. 3 for the verse then sit and run on a flat road each time the music picks up - "Seven Nation Army" White Stripes
9. seated endurance climb, add a gear from medium resistance, maintain 70% effort (aching, not gasping for breath) - "Christmas (Baby Please Come Home)" U2
10. hovers, light to medium resistance, hover on each chorus just barely grazing the saddle (try to keep a flat back and limit bouncing) - "Santa Drives a Hot Rod"
11. heavy climb, add it in over 30s. intervals 'til you have to stand, add more 'til you're as steep as you can get and still pedal smoothly - "Christmas/ Sarajevo 12/24" Trans-Siberian Orchestra
12. downclimb, back off the resistance 2-3 gears (still hard but not steep), pos. 1 for the verse, 2 for the bridge, out to 3 taking OFF a gear and pick up the pace for the chorus, repeat - "The Dog Days are Over" Florence and the Machine
13. runs on a light hill, short heavy climb in the middle (add it in, max out to a steep climb, then gradually take it back off for the last standing run) - "Lancaster Gate" Enter the Haggis
14. flat n' fast, run it out to the end, 85-90% - "All I Want for Christmas is You (And Maybe You)" Xmas Massacre
15 + 16. flat recovery, followed by no resistance, followed by stretches - "Somewhere Only We Know" Keane - "Be Like That" 3 Doors Down

Merry Spinning!

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